Lighten up Thanksgiving: Healthy Mashed Potatoes

by Jennifer Mitchell Wilson B.S. Dietetics, Dietitian, Health Professional

When you think Thanksgiving you can't help but imagine rich and creamy mashed potatoes. They are always a staple at our house too. Unfortunately if you have GERD, and are trying to loose weight, mashed potatoes may not fit into your nutrition plan. Don't worry though, I have a mashed potato makeover that will help them fit into a healthy Thanksgiving dinner.

An original mashed potato recipe includes; potatoes, butter, cream and salt. Unfortunately this recipe can run you 300 calories+ for a one cup serving. It also packs almost 10g of fat! That is definitely NOT a healthy side dish.

You can lighten up this dish without ruining the taste or texture by making some simple substitutions. First, eliminate the cream from the mashed potato recipe and substitute skim milk or almond milk. In the mean time boil up some cauliflower and mash or puree it in the blender.

For every cup of mashed potato you will add a cup of pureed cauliflower. If you want it a bit more creamy you can also add a few tablespoons of plain Greek yogurt. Combine the mashed potato and pureed cauliflower, season to taste.

This little change packs a big punch! Instead of approximately 300 calories these healthy mashed potatoes will only be about 175 calories per one cup serving. The whopping 10g of fat is reduced to only 4g in our healthy recipe. Added bonus: You've snuck some veggies into your kids' diets.

If you make a few of these changes in your Thanksgiving meal you can get through the day AND the leftovers without derailing your healthy eating plan!

Updated On: October 27, 2016

Jennifer Mitchell Wilson
Meet Our Writer
Jennifer Mitchell Wilson

Jennifer Mitchell Wilson is a dietitian and mother of three girls. Two of her children have dealt with acid reflux disease, food allergies, migraines, and asthma. She has a Bachelor of Science in dietetics from Harding University and has done graduate work in public health and nutrition through Eastern Kentucky University. In addition to writing for HealthCentral, she does patient consults and serves on the Board of Directors for the Pediatric Adolescent Gastroesophageal Reflux Association.